Processed Foods Part 2: What to Eat and How Often
This post may contain affiliate sales links. Please read my disclosure policy.
We started this 3-part series on processed and sugary foods by discussing whether they were really that bad and how they impact our health and our bodies. What products those are exactly and whether some are better than others can be a source of confusion. So in this part of the series, let’s clear all that up.
Some people don’t like the idea of calling certain foods “good” and others foods “bad”. But we have to categorize food somehow so people have an idea of what is healthy to eat and what is not. You need to know what will cause you to gain weight and increase your risk for medical conditions versus foods and drinks that will help you maintain a healthy weight and greatly reduce your chance of premature death.
When we think of items we consume that are highly processed and sugary, we must also consider the beverages because they are one of the biggest sources of artificial sugar we consume regularly.
I am dividing foods and drinks into three categories, which can also be known as green, yellow, and red foods.
Eat daily = Green
Eat occasionally = Yellow
Eat rarely = Red
These go from least processed and sugary to most. Best quality to poorest.
Now, if you have done a food elimination diet before or have been tested for food allergies or sensitivities, what I might list as a Green food here could be a Yellow or Red food for you. So, these designations are not law.
If you have a question about a food or beverage I have not listed here, email me. I’ll let you know where it stands and add it to the list.
Green: Eat daily
This is a list of foods and beverages you can safely consume as often as you would like. They are the highest quality foods. The natural medicine your body needs. You will probably not be surprised by this list as they are the foundation for an awesome, healthy eating lifestyle.
Carbs:
Vegetables: fresh and frozen
Fruits: fresh, frozen, or dried with no added sugar
Legumes: beans and lentils
Grains: whole oats, quinoa, barley, rice, and corn (especially organic)
Protein:
Meat: chicken, pork, lean beef, bison, lamb, turkey, and wild game
Seafood: fish, shellfish
Other proteins: eggs, plain greek yogurt, tempeh, hummus
Fats:
Oils and other cooking fats: extra virgin olive oil, coconut oil, avocado oil, walnut oil, ghee, and real butter
Dressing and marinades: with ‘Green’ oils
Seeds: chia, flax, hemp, pumpkin, and sesame
Nuts: walnut, cashews, pistachios, almonds, brazil nuts, pecans, pistachio, macadamia, and peanuts (technically not a nut)
Nut butters: natural with no added oils or sugar
Others: coconut, olives, avocados, guacamole
Beverages:
Water
Black coffee
Black and herbal teas
Canned coconut milk
Coconut water
Yellow: Eat Occasionally
When I say ‘eat occasionally’, I am talking about only having these foods once or twice a week. They are processed but either not as highly processed and/or made with better quality sugars and oils. They don’t need to be the primary part of your daily, even weekly, nutrition. Food in this section can be part of that good treat or two for the week.
Carbs:
Sweeteners: honey, maple syrup, coconut sugar, monk sugar, agave, molasses
Bread products made from whole sprouted grains and seeds
Breakfast foods: granola made from Green and Yellow foods, instant oatmeal
Pastas: made from beans such as chickpeas or lentils
Snacks: popcorn, crackers not made from refined wheat
Flours: almond, coconut, whole wheat
Sauces: made with no sugar added
Protein:
Meats: medium lean meats, minimally processed lean deli meat. Jerky, bacon, and sausage of good quality.
Other proteins: tofu, edamame, cottage cheese, quality protein bars
Fats:
Chocolate: dark chocolate made with quality sugars and fats
Desserts: made from Green and Yellow foods
Dairy: Sweetened greek yogurt, quality cheeses, sour cream
Beverages:
Milk, whole preferably
Heavy cream
Milk alternatives: almond, coconut, soy
Fruit juice made from 100% juice
Alcohol, not made with artificial sweeteners
Red: Eat Rarely
For these red foods and drinks, consider consuming one to two times a month or better yet, rarely ever. They are the most processed, unhealthy, inflammatory things to have. Consider these foods this way--if you can find it or something similar in a gas station, your body wasn’t made to have it. To point out those few exceptions some of you might note to prove me wrong, yes sometimes you will find fresh fruit, plain nuts, and water at a gas station, but pretty much everything else is… I’ll be blunt about it...junk. And also, those “healthier” versions of junk food are still junk food.
Carbs:
Breads: loaf bread, rolls, buns, tortillas, and other bread products made from white grains
Artificial sweeteners and syrups: pancake syrup, table sugar, high fructose corn syrup, sweeteners in packets
Vegetables: anything breaded or fried
Fruit: canned or dried with added sweeteners
Condiments: jellies, jams, sauces, spreads made with Red oils and sweeteners
Desserts: cakes, pies, ice cream, cookies, pastries made with processed flour, oils listed, and sugar listed
Snacks: candy, pretzels, chips, poor quality protein bars, crackers, snack mix, veggie straws
Breakfast: donuts, bagels, non-greek sweetened yogurt, cereal, flavored instant oatmeal
Boxed items: pastas, instant noodles, flavored rice, cake, cookie, and other dessert mixes
Proteins:
Meats: fried meats, fast food burgers, hot dogs, processed deli meats
Meatless: processed soy, soy burgers
Other proteins: egg mix
Fats:
Oils & “butters”: canola, vegetable, soybean, safflower, sunflower, shortening, corn, peanut, margarine, or any other fake ‘butter’ spread
Bottled dressings and marinades: those made with Red oils
Cheese: processed cheese, cheese dips, cheese sticks,
Nut butters: with added oils or sugar
Chocolate: milk and white
Poor quality pizza - most frozen and delivery brands
Beverages:
Energy drinks, all sodas, juice not 100% juice, flavored milk and creamers, drink mixes, cocktails made with artificial sweeteners
How does your current nutrition compare?
What category do the foods you eat and drink come from? Be honest with yourself.
Some of you may see this list and be thinking, I have a lot to work on and are uncertain where to start to make a change. Or maybe you have tried to make a change in the past, but it didn’t last. I won’t leave you hanging.
In the final part of this series, I’ll discuss how to make the changes necessary to create a sustainable healthy lifestyle. We’ll talk about how to shift your eating from mostly Red foods and drinks to Green foods and drinks so you can create a sustainable, healthy eating plan.
I am excited to help you make the change,
Jen
